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IRISH STEW<br />
JudE BLEREau — WHoLE Food CooKING<br />
WWW.WHoLEFoodCooKING.CoM.au<br />
GLuTEN FREE<br />
This is a classic example of thrifty cooking and reflects <strong>the</strong> truth<br />
that to eat well does not mean you need to spend a lot of money.<br />
Lamb necks are cheap, meaty, exceptionally nourishing, tender<br />
and taste great. They enable you to buy meat that is ethically<br />
raised in a sustainable fashion. This is a classic soupy, stew of a<br />
meal, where <strong>the</strong> humble cut of neck, rich with bone and marrow<br />
transfers its bounty of nourishing goodness to <strong>the</strong> surrounding<br />
broth. Parsnip when in season is a must have addition. you could<br />
be entirely decadent and serve this drizzled with herb butter —<br />
especially stuffed a little into any potatoes that are still whole.<br />
o<strong>the</strong>rwise, simply sprinkle with <strong>the</strong> parsley and chives. you can<br />
easily do this dish in a slow cooker, but I would do <strong>the</strong> basic sauté<br />
in a pan over heat, as you will get a better flavour and will most<br />
likely need to reduce <strong>the</strong> liquid over a high heat at <strong>the</strong> end.<br />
NuTRITIoN NoTES<br />
If you can use a lovely home made, well gelatinised chicken stock<br />
you will not only make <strong>the</strong> meal easier to digest, but enable your<br />
body to use more of <strong>the</strong> protein in <strong>the</strong> stock and <strong>the</strong> meat.<br />
Ingredients<br />
prepare <strong>the</strong> meal <strong>the</strong><br />
night before<br />
2 tbsp organic pearled<br />
barley soaked overnight<br />
in water to cover by 2cm<br />
with 1 tsp whey or 2 tsp<br />
yoghurt.<br />
Ingredients<br />
<strong>the</strong> next day<br />
2 tsp butter or ghee<br />
1 medium onion, cut in<br />
half and finely sliced<br />
2 small leeks (or 1 larger<br />
leek), finely sliced and<br />
well washed<br />
1 good size stem fresh<br />
thyme roughly torn<br />
3 cloves garlic, roughly<br />
chopped<br />
4 sticks celery roughly cut<br />
6 medium carrots sliced<br />
on <strong>the</strong> diagonal about 2<br />
cm thick<br />
1 or 2 small potatoes per<br />
person, if large, cut in half<br />
6–8 pieces of neck (best<br />
end), on <strong>the</strong> bone, fat<br />
trimmed<br />
Sea salt and freshly<br />
ground black pepper<br />
to taste<br />
Herbs as followed, tied<br />
toge<strong>the</strong>r:<br />
3 stems parsley, 1 stem<br />
fresh marjoram and<br />
thyme, leaves still on, 3<br />
bay leaves<br />
1/2–1 tsp tamari<br />
Handful each flat leaf<br />
parsley and chives, finely<br />
chopped for serving<br />
Herb Butter<br />
60g unsalted butter,<br />
softened<br />
1 tbsp flat-leaf parsley,<br />
finely chopped<br />
Small handful fresh<br />
chives, finely chopped<br />
2 tsp fresh thyme, finely<br />
chopped<br />
Method<br />
1. Preheat <strong>the</strong> oven to<br />
150°C (or 140°C fan<br />
forced).<br />
2. Strain <strong>the</strong> barley from<br />
<strong>the</strong> water, discarding<br />
<strong>the</strong> water.<br />
3. Using a 28cm French<br />
oven add just a little<br />
butter and sauté<br />
<strong>the</strong> leek, thyme and<br />
onion over a gentle<br />
heat for 2–3 minutes,<br />
<strong>the</strong>n add <strong>the</strong> garlic<br />
and cook for ano<strong>the</strong>r<br />
minute. Remove 1/2<br />
into a bowl and set<br />
aside.<br />
4. Having prepared <strong>the</strong><br />
o<strong>the</strong>r ingredients,<br />
begin to assemble <strong>the</strong><br />
stew: Place half <strong>the</strong><br />
carrots and celery on<br />
top of <strong>the</strong> onion mix,<br />
topped by 3–4 pieces<br />
of neck followed by<br />
half <strong>the</strong> potato.<br />
5. Sprinkle with salt<br />
and pepper, half <strong>the</strong><br />
barley and top this<br />
with <strong>the</strong> fresh herbs.<br />
Repeat <strong>the</strong> layering<br />
with <strong>the</strong> remaining<br />
onion mix, carrots,<br />
celery, meat, barley<br />
and potatoes.<br />
6. Add <strong>the</strong> tamari and<br />
enough water (or<br />
stock) to barely cover<br />
<strong>the</strong> stew. Cover with<br />
a lid and place in a<br />
moderate oven and<br />
cook for a minimum of<br />
4 hours.<br />
7. Remove from oven<br />
and take off lid —<br />
<strong>the</strong>n skim as much<br />
fat as possible from<br />
<strong>the</strong> broth. Remove <strong>the</strong><br />
meat, place in a dish<br />
and cover.<br />
8. Return <strong>the</strong> pot to <strong>the</strong><br />
stove and place over<br />
a medium-high heat<br />
for about 15–30 mins,<br />
to slightly reduce.<br />
The potatoes should<br />
be partly broken<br />
down, also helping<br />
to thicken <strong>the</strong> broth.<br />
Return <strong>the</strong> meat to<br />
<strong>the</strong> pot, and sprinkle<br />
liberally with chopped<br />
parsley and chives.<br />
9. To make <strong>the</strong> herb<br />
butter mix all<br />
ingredients toge<strong>the</strong>r.<br />
If you have any left<br />
over, this will keep<br />
well, covered in <strong>the</strong><br />
fridge.<br />
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